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  6. Rapini vs. Taro leaves

Rapini vs. Taro leaves — In-Depth Nutrition Comparison

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What are the main differences between rapini and taro leaves?

  • Rapini is richer in vitamin K, yet taro leaves are richer in vitamin C, copper, vitamin B2, manganese, potassium, vitamin A, folate, and magnesium.
  • Rapini's daily need coverage for vitamin K is 96% higher.

We used Broccoli raab, raw and Taro leaves, raw types in this comparison.

Infographic

Rapini vs Taro leaves infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Rapini
Rapini
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Contains more ZincZinc +87.8%
Contains more PhosphorusPhosphorus +21.7%
Contains more MagnesiumMagnesium +104.5%
Contains more PotassiumPotassium +230.6%
Contains more CopperCopper +542.9%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +80.8%
~equal in Calcium ~107mg
~equal in Iron ~2.25mg
~equal in Selenium ~0.9µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Rapini
Rapini
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 67% 0% 44% 32% 41% 30% 23% 19% 39% 0% 560% 62%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 173% 0% 80% 40% 52% 105% 28% 5% 34% 0% 272% 95%
Contains more Vitamin B5Vitamin B5 +283.3%
Contains more Vitamin B6Vitamin B6 +17.1%
Contains more Vitamin KVitamin K +106.3%
Contains more Vitamin CVitamin C +157.4%
Contains more Vitamin AVitamin A +84%
Contains more Vitamin EVitamin E +24.7%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +253.5%
Contains more Vitamin B3Vitamin B3 +23.9%
Contains more FolateFolate +51.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Taro leaves DV% diff.
Vitamin K 224µg 108.6µg 96%
Vitamin C 20.2mg 52mg 35%
Copper 0.042mg 0.27mg 25%
Vitamin B2 0.129mg 0.456mg 25%
Manganese 0.395mg 0.714mg 14%
Potassium 196mg 648mg 13%
Vitamin A 131µg 241µg 12%
Folate 83µg 126µg 11%
Magnesium 22mg 45mg 5%
Vitamin B5 0.322mg 0.084mg 5%
Protein 3.17g 4.98g 4%
Fiber 2.7g 3.7g 4%
Vitamin B1 0.162mg 0.209mg 4%
Zinc 0.77mg 0.41mg 3%
Vitamin E 1.62mg 2.02mg 3%
Phosphorus 73mg 60mg 2%
Vitamin B3 1.221mg 1.513mg 2%
Vitamin B6 0.171mg 0.146mg 2%
Calories 22kcal 42kcal 1%
Carbs 2.85g 6.7g 1%
Iron 2.14mg 2.25mg 1%
Sodium 33mg 3mg 1%
Choline 18.3mg 12.8mg 1%
Polyunsaturated fat 0.13g 0.307g 1%
Protein per 100 calories 14g 12g N/A
Calories per 10 g protein 69kcal 84kcal N/A
Weight per 100 calories 455g 238g N/A
Fats 0.49g 0.74g 0%
Net carbs 0.15g 3g N/A
Calcium 108mg 107mg 0%
Sugar 0.38g 3.01g N/A
Selenium 1µg 0.9µg 0%
Saturated fat 0.05g 0.151g 0%
Monounsaturated fat 0.026g 0.06g 0%
Tryptophan 0.043mg 0.048mg 0%
Threonine 0.106mg 0.167mg 0%
Isoleucine 0.104mg 0.26mg 0%
Leucine 0.17mg 0.392mg 0%
Lysine 0.198mg 0.246mg 0%
Methionine 0.048mg 0.079mg 0%
Phenylalanine 0.128mg 0.195mg 0%
Valine 0.153mg 0.256mg 0%
Histidine 0.066mg 0.114mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
Contains more ProteinProtein +57.1%
Contains more FatsFats +51%
Contains more CarbsCarbs +135.1%
~equal in Water ~85.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
29% 12% 59%
Saturated fat: Sat. Fat 0.151 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.307 g
Contains less Sat. FatSaturated fat -66.9%
Contains more Mono. FatMonounsaturated fat +130.8%
Contains more Poly. FatPolyunsaturated fat +136.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.